low carb for everyone - thermo foodie and the chef · low carb, healthy fat made easy in your...

Low carb, healthy fat made easy in your

thermo mixer

THE LCHF SERIESVOLUME 3

Low Carbfor Everyone

NON-THERMOMIX CONVERSIONS

Low Carb for Everyone Non Thermomix Conversions

Lunch box crackers1 Blend all dry ingredients in a high power blender until it resembles a fine

powder2 Move to a bowl and mix in the water until combined3 Divide into approx. 48 and roll into balls (the quickest way to divide the

dough is cut into 4, then each piece into 4 again, then roll 3 balls from each piece.)

4 Space out the balls onto sheets of baking paper, cover with another sheet and press gently with a chopping board or something flat until the crackers are approx. 2-4mm thickness

5 Remove top sheet (set aside) and sprinkle with sesame seeds. Replace the top sheet of paper for a moment and rub your hand over it to gently press the seeds into the crackers (optional extras black pepper, chilli flakes or salt flakes can be added here too)

6 Bake 180C approx. 10 minutes until crisp. If you find once cooled they are not fully dry, return to the oven at 140C until dried out, crackers can be store in the pantry for a month or more

Le snax1 Grate cheese, combine with sour cream and microwave 1 minutes, stir,

repeat if necessary until the cheese has melted, but try not to boil2 Pour into little snack size pots or a jar and set in the fridge. Le snax can be

store in the fridge 1 week or freezer 3 months3 4 The ultimate crumb5 Use golden flaxseed meal and finely grated parmesan for this recipe6 Combine all ingredients by mixing with a spoon7 Bake crumbed items 10 minutes, turn over and bake a further 5 minutes,

alternatively use and air fryer, 180 degrees 8 minutes8 Works with eggplant chips, cauliflower florets, haloumi, mozzarella,

chicken tenderloins, chicken breast strips, fish, schnitzels and sweet potato fries (no egg required)

Wraps1 Place seeds in a high power blender and blend until they resemble a fine

powder2 Add mozzarella and vegetables and blend until smooth3 Add remaining ingredients and blend until smooth, you may need to use

the blender stick to assist moving it around, or scrape down a few times4 Divide your mixture into 9 x 60g portions, then put a portion of mixture

onto a piece of baking paper, cover with another piece and press with something flat such as a chopping board

5 Leaving between the paper, cook approx. 10 minutes, until you see they are starting to brown


6 Remove from the oven and rub gently with a tea towel if you see any bubbles have formed, this will smooth them out

7 Once cool enough to handle, remove from the paper and allow to cool on a cooling rack or plate

8 Repeat until all are made, you can keep re-using the baking paper.

Rainbow Kale salad1 Measure out oil for the mayonnaise into a separate jug or cup, set aside

Add all remaining ingredients to a tall jug and using a hand mixer start pouring the oil in slowly while blending until all incorporated

2 Grate the cabbage and carrot and roughly tear the kale by hand3 Combine all salad ingredients with 100g of the mayonnaise

Pizza muffins1 Place seeds in a high power blender and blend until they resemble a fine

meal, or use purchased almond meal. 2 Finely grate the parmesan and grate the mozzarella or purchase pre-

grated3 Grate the zucchini and roughly dice the capsicum, bacon and onion4 Combine all ingredients in a bowl and mix thoroughly5 Divide mixture into 10 muffins or 20 mini muffins, bake 25-30 minutes for

large muffins, and 20 minutes for mini muffins6 They will have risen but they do fall back to their original size

Pumpkin, rosemary and haloumi muffins1 Place seeds in a high power blender and blend until they resemble a fine

meal, or use purchased almond meal. 2 Finely grate the parmesan and grate the mozzarella or purchase pre-

grated3 Grate the pumpkin and roughly dice the spring onion and haloumi4 Combine all ingredients in a bowl and mix thoroughly5 Divide mixture into 10 muffins or 20 mini muffins, bake 25-30 minutes for

large muffins, and 20 minutes for mini muffins6 They will have risen but they do fall back to their original size

Cauliflower pizza base1 Purchase linseed meal, grate the cheese and cauliflower2 Combine all ingredients and mix until combined, allow to rest 5 minutes3 Divide the mixture for how many bases you want, place a portion onto

a sheet of baking paper and cover with a second sheet, press using a chopping board to .5cm thickness


4 Encased in baking paper, bake 15 minutes in the hot oven, carefully flip then remove the top layer or paper, continue cooking until golden all over

5 Allow to cool enough to handle, then top with your favourite toppings, avoid very wet ingredients

6 Bake on the lowest shelf of your oven on 220C until the toppings brown, or cook in your pizza maker

Rosemary garlic baked Brie parcel1 Blend all dry ingredients in a high power blender until it resembles a fine

powder2 Move to a bowl and mix in the water until combined3 Take 1 portion of dough and roll it out between two sheets of baking

papers to a rough circle, 15-20cm diameter, remove the top sheet of paper

4 Take your brie, place it in the centre of the rolled dough, put some shallow crisscross cuts on the top

5 Put the reserved rosemary and garlic on the brie and top with the olive oil6 Lift the baking paper and dough up and over the sides, encasing the brie,

and carefully peel back the paper so that its sitting flat7 The remaining dough can be portioned into 24, and rolled into small balls.

Place between two sheets of baking paper and press with something flat such as a small chopping board to make crackers

8 Remove the top sheet (set aside), sprinkle everything with sea salt and cracked pepper, replace the top sheet of paper for a moment and rub your hand over it to gently press the salt and pepper into the crackers

9 Bake 10 minutes and check on them, if the crackers are golden brown they will need to be removed, but leave the brie a full 20 minutes unless it starts oozing out, the brie casing does not get crispy like the crackers

10 Allow the brie to rest 10 minutes before serving

Coconut rice1 Grate or chop cauliflower until the size roughly of cooked rice grains2 Place all ingredients into a microwave safe bowl and cover, leaving a vent

for steam, microwave for 4 minutes, stir and cook longer if needed. OR 3 Place all ingredients into a fry pan or pot, stirring and cooking over

medium heat until tender

Spaghetti squash/zoodle Alfredo1 Follow the books instructions from step 1 on2 At step 4, dice by hand the onion and roughly chop the parsley3 Sauté in a pot with the oil and herbs, until onion in translucent4 Add grated cheese and sour cream, cook on very low heat, stirring

continuously, remove from heat as soon as the cheese has melted but keep stirring a further minute


5 Pan fry the chicken with the salt and paprika, just until sealed, it doesn’t need to be cooked all the way though

6 Once the squash is cool enough to handle, scoop out the flesh, loosen the squash strands with two forks, mix the squash and chicken with the sauce and move to a casserole dish or back into the empty skins

7 Top with diced bacon and most of the spring onions, reserving some greens for garnish

8 Bake, uncovered 180C, 30 minutes9 If using zucchinis, make long strands of zoodles from your zucchinis,

bake your sauce, chicken, bacon and spring onion for 20 minutes, stir in zoodles and return to the oven for 5 minutes

10 Top with the remaining spring onions to serve

Stuffed mushrooms and Swiss chard1 Follow the books instructions from step 1 on2 At step 3, dice by hand the onion and roughly chop the parsley3 Sauté in a pot with the butter, until onion in translucent4 Add grated cheese and pinenuts, cook on very low heat, stirring

continuously, remove from heat as soon as the cheese has melted but keep stirring a further minute

5 Share the stuffing across the mushrooms, patting flat to fill the inside6 Bake uncovered 20 minutes7 Follow the books instructions for the chard

Tropical pesto, salmon and rainbow salad1 Measure out oil for the mayonnaise into a separate jug or cup, set aside

Add all remaining mayonnaise ingredients to a tall jug and using a hand mixer start pouring the oil in slowly while blending until all incorporated

2 Grate the cabbage and carrot and roughly tear the kale by hand3 Combine all salad ingredients with 100g of the mayonnaise4 Place all ingredients for the pesto into a blender and pulse until roughly

chopped5 Cook your favourite protein the way you like it

Cevaps, wraps and cheats ajvar1 Prepare the wraps as above2 For the cevaps, finely dice the onion then combine all ingredients by

hand, mixing a good 5 minutes to ensure its all evenly combined3 Shape into 16 finger size sausages. A trick here is to press the meat into a

baking paper lined container 20x20cm, remove from the tin and take away the top sheet of baking paper. Make indentations by pressing, not slicing, using a sharp knife. You can then flip the whole ‘slab’ of sausages into a pan/BBQ or grill, and remove the baking paper. Cook one side, when ready to flip you can separate them with a spatula where you made the indentations


4 BBQ, grill, oven bake or pan fry until cooked through (approx. 4 minutes in a pan, 15 minutes at 180C in oven)

5 For the Ajvar, dice or clean and roast all ingredients, blend until smooth

Crumbed tenders, tabbouleh and ranch1 Preheat oven to 200C2 Prepare crumb and set aside3 Sprinkle some (not all) onto a large plate and in a separate bowl lightly

beat the eggs4 Dip your protein, veg or cheese into the egg, let the excess drain off,

then coat in the crumb. The reason for not adding all the crumb to the plate at once is if you dip raw chicken in it you cant keep any leftovers

5 Bake crumbed items 15 minutes, turn over and bake a further 5 minutes, alternatively you can cook in an air fryer 180 degrees 6-8 minutes

6 For the tabbouleh, pick away stems, wash and spin dry fresh herbs7 Roughly chop the herbs, grate the cauliflower, and combine all

ingredients by hand8 For the ranch, chop the dill and mix together ingredients in a bowl

Stir fry pork belly1 Finely grate garlic ginger and zest2 Place this, plus the pork into a pot and just cover with water, cover with a

tight lid and cook on a very low simmer for 35 minutes3 Strain content but reserve the liquid4 Add all remaining ingredients, the sliced pork and 150g of the liquid back

into the pot and bring to a slow simmer, stirring often. Cook gently 5 minutes

5 Grate or chop cauliflower until the size roughly of cooked rice grains6 Place all coconut rice ingredients into a microwave safe bowl and cover,

leaving a vent for steam, microwave for 4 minutes, stir and cook longer if needed. OR

7 Place all ingredients into a fry pan or pot, stirring and cooking over medium heat until tender

Lemon chicken1 Finely grate garlic ginger2 Place this, plus the oil into a pot and cook 3 minutes on low, stirring often3 Add seeds, chicken, lemon juice, coconut water, tamari, salt, cook on a

low simmer for 12 minutes, stirring often in the beginning4 Add vegetables (reserving spring onion and pak choy greens) and

cook on a very low simmer for a further 6 minutes


5 Place pork into a pot and just cover with water, cover with a tight lid and cook on a very low simmer for 35 minutes

6 Grate or chop cauliflower until the size roughly of cooked rice grains7 Place all coconut rice ingredients into a microwave safe bowl and

cover, leaving a vent for steam, microwave for 4 minutes, stir and cook longer if needed. OR

8 Place all coconut rice ingredients into a fry pan or pot, stirring and cooking over medium heat until tender

Shakshuka1 Preheat the oven to 200C 2 Roughly dice the vegetables, cook all vegetables in the oil in a large wide

frying pan until just starting to brown3 Add tomato paste and 100g water and simmer on low for 5 minutes4 Make a few dips in the mixture and crack your eggs into those. Bake

approximately 15 minute until your eggs are cooked the way you like them

Orange and cinnamon stew1 Place all ingredients into a slow cooker, cook on low 8 hours

Satay skewers and nasi goreng1 Finely grate ginger and roughly chop almonds. Shred cabbage and

cauliflower by grating, pulsing in a blender, or roughly chopping by hand until fine

2 Heat a large frying pan to high, add oil, ginger, almonds, cabbage, cauliflower, spring onions (except some for garnish), garlic, salt and spices, cook on high for 4-5 minutes, stirring often, add tamari, stir and remove from heat. Set aside and keep warm

3 In a pan or on a BBQ cook the skewers and fry eggs4 Using purchased almond butter or tahini, and finely grated garlic and

ginger, place all ingredients for satay sauce into a small pot and cook on a low simmer, stirring often, for 5 minutes

5 Follow the books instructions from step 10 on

Acai Smoothie1 Follow the books instructions from step 1, then place all ingredients into a

blender and blend until smooth

Five seeds porridge1 Place all ingredients into a pot and bring to a gently simmer, stirring often.

Porridge will be ready as soon as its thickened and hot


Granola II1 Preheat oven to 150C and line your largest baking tray with baking paper2 Use a purchased almond butter or tahini3 Chop nuts and seeds roughly by hand or pulse in a food processor

until roughly chopped4 Combine all ingredients, for toasted, spread out onto 2 large oven trays5 Bake 25mins, but check at 15 minutes incase your oven is hotter so it

doesn’t burn, stir if the edges are browning6 Allow to cool fully and store in an air tight jar in the pantry up to 2

months

Five seeds chocolate bar1 Melt chocolate with xylitol and cacao butter gently in the microwave in

bursts, stirring often, until melted2 Add remaining ingredients, combine 3 Fill silicone moulds or line container with baking paper and pour in the

mixture 4 Set in the fridge 30 minutes and cut or break into pieces

On the Go1 Place the cream into a saucepan and bring to the boil, immediately

switch off. 2 Whisk the eggs, xylitol and flavour until aerated3 Pour the hot cream on, whisking gently as you pour. 4 Return the mixture to the pot, cook over low heat, stirring, for about 3

minutes until it is slightly thickened and coats the back of a wooden spoon

5 Strain

Double choc fudge cookies1 Place all dry ingredients into a blender, blend until fine and crumbly2 Add butter and yolks, blend until evenly combined3 Shape into 20 cookies (roll into a ball and flatten to cookie shape)4 Bake 15 minutes

yoGOgo1 Place all ingredients into a pot, and heat gently, whisking the entire time,

until it starts to bubble around the edges2 Remove from the heat immediately, pour into individual serving

containers and allow to cool in the fridge. Can also be served warm


Fruity soft serve and ice creams1 Place fruit into a blender, blend until icy and chopped2 Add remaining ingredients and blend until just combined3 Serve immediately or dish into ice-cream moulds

Choc fudge brownie1 Purchase almond meal or blend almonds or sunflower seeds in a blender

until it resembles a fine meal2 Gently melt the chocolate and coconut oil by heating in bursts in the

microwave and stirring each time. If it gets too hot (you shouldn’t be too hot to touch), keep stirring until it cools a bit, then add eggs and stir vigorously

3 Add the remaining ingredients Scrape into lined tin, bake 20 minutes, allow to cool slightly in the tin before removing from tin to cool further

4 Once its at least room temperature, add the fudge sauce if desired and chill to set

Choc fudge sauce1 In a small saucepan, heat the cream and xylitol to the boil2 Add the chocolate, let it sit 2 minutes to soften3 Mix, starting with the spoon in the centre, making circles larger and

larger working your way to the edge until evenly combined4 Add butter, mix5 If it looks like its separating add a tablespoon of cold cream and stir

Ricotta citrus cheesecake1 Try and source powdered sweetener, or if you have a bullet blender, blend

the xylitol for all layers to a powder. 2 Use LSA meal for the base or blend nuts and seeds in a high power

blender until a loose fine almond meal forms3 Add butter and vanilla and combine using a blender or your hands,

until even4 Tip into the tin, and press flat to cover the base of the tin5 Meanwhile, using an electric mixer or hand whisk, all ingredients for

the cheesecake layer until well combined. Pour over the base; bake 50 minutes, checking its not browning. If it’s browning then your oven is a bit hotter and it may be ready early. Give the tin a little wobble, the cheesecake wont wobble when its done

6 Combine sour cream layer using a whisk, when the first stage is done, remove from the oven but leave the oven on, let the cake sit 10 minutes to sink down a little, then pour over the sour cream mixture and return to the oven for 10 minutes


7 Remove from the oven again; the sour cream layer will be wet. Allow to cool completely in the tin then move to the fridge minimum 5 hours. Overnight is preferred so this is a great make ahead cake for dinner parties

Chocolate ripple cake1 Prepare choc fudge cookies and allow to cool completely2 Whip the cream with the xylitol and brandy/vanilla with a hand mixer

until ribbon stage (the cream holds its shape but isn’t stiff peaks yet). Keep watching through the lid, turning the speed down to check on it, the time needed will vary depending on the weather where you live, and temperature and fat content of the cream. If using double cream you really just need to mix to combine, not whip

3 Tear a large piece of aluminium foil, then in the centre start shaping the log by spreading a layer of cream, then standing up the biscuits in a row, sandwiching cream between them to hold them up.

4 Cover all sides with cream, you should have a rough log shape, close up the foil parcel and refrigerate for 2 hours so the biscuits soak up the cream

5 Move to the freezer for minimum 2 hours

Rhubarb crumble1 Use LSA meal to replace the same quantity of almonds and linseeds,

finely grate the orange zest2 Roughly chop the macadamias and combine with remaining ingredients

for the crumble3 Preheat oven to 170C4 Gently cook the rhubarb and xylitol in a pot with a tight fitting lid for 10

minutes, stirring often5 Pour the rhubarb into an oven safe baking dish or 6 small ramekins,

sprinkle the crumble over the top, bake uncovered for 15-20 minutes, until the crumble is just starting to brown slightly

Choc fudge brownie sundae1 Follow the books instructions from Step 1, but use a blender to blend the

frozen On the Go until smooth

low carb for everyone - thermo foodie and the chef · low carb, healthy fat made easy in your...

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